Welcome back everyone! I hope last week’s workouts went well for you guys. Let us know in the comments how you did and what day was your favorite workout!
Business Projects:
There’s no new updates for this week, but we are still hard at work getting things accomplished in order to keep things moving forward. We are really looking forward to hearing your guys’ thoughts on some ideas as well as to see what you guys are interested in! We’ll be attaching a link below for a survey for each person to fill out. We will also be seeking out some of you guys to interview, so let us know if you’d be willing to talk! If you are, you can either comment on this blog or email us at katelynhampu@gmail.com.
Link to survey: https://www.surveymonkey.com/r/Z2ZTG7X
This Week’s Workout:
You can adjust your weekly workout schedule to fit your needs as you please! There will always be five days of workouts (remember the two rest days!) which you can arrange to fit your needs. The day workouts will also include the time it will take to complete as well as the target muscles to focus on.
Day 1 (50-55 min):
30 min cardio (of your choice)
Core workout, 3 rounds through, each move for 40 seconds
-v sit hold with press for arms
-plank with tap outs
-full crunch (bring legs and arms all the way up and all the way down)
-v sit with oblique crunches
Target: core, cardio
Note: this workout uses mini bands to add a challenge, but it can be done without one!
Day 2 (30-40 min):
Leg workout
-machine leg press, 4 sets of 12
-machine hamstring curl, 4 sets of 12
-machine leg extension, 4 sets of 12
-machine leg abductors, 3 sets of 20
-banded seated abductors, 3 sets of 20
-calf raises with weights- standing, 3 sets of 20
Target: legs, hitting quads, hamstrings, glutes, and calfs
Day 3:
Upper Body workout
-machine bicep curls, 4 sets of 12
-machine tricep extension, 4 sets of 12
-dumbbell bicep curls into tricep kickbacks, 4 sets of 10/10
-machine shoulder press, 4 sets of 10
-dumbbell front lateral raises into side lateral raises, 4 sets of 10
*use lower weights!!
-machine lateral pull down, 4 sets of 10
-assisted pull up, 3 sets of how ever many reps you can do
Target: upper body, hitting biceps, triceps, shoulders, and back
Day 4 (30-45 min):
Upper body/core workout, 4 rounds through of 12-15 reps per exercise
-dumbbell curl down into an overhead press (tilting forward on the curl to engage core, keep it tight)
-crunch up and down holding ball in front
-plank with weights, weights going out for a lateral raise holding plank
-plank circling feet around in circles
-plank, one weight in hand, pulling arms back for a tricep pull back (each side)
-chest press on ball (focusing on one arm at a time, do each side)
-plank with feet elevated on ball
-skullcrushers, back on ball
Target: arms with focus on upper back and triceps, core
Day 5 (45 min):
45 minutes of cardio (of your choice)
Target: cardio
Remember you can do anything for cardio! Dance around your room to keep your heart rate up, watch an episode of a show while on the bike, whatever you desire!
Fit Your Self 260 